Chicken Stir Fry

A quick and easy recipe which will make people think differently about the way they eat and focuses on one or more of the following:

Achieving ‘five a day’; Using seasonal local ingredients; Trying something ordinarily not considered; Low in calories; Low in fat; High in energy; Substituting something which is ordinarily high calorie/fat with something healthier.

Good for:

Low Fat and tasty

Cooking time:

15 minutes

Portions:

4

Cost per person:

£1.35

Ingredients:

• 4 Skinless boneless chicken breasts
• 2 Carrots
• 1 Bunch of spring onions
• 100g (4oz) Broccoli
• 100g (4oz) Baby sweetcorn
• 2.5cm (1 inch) piece of Root ginger
• 150ml (1/4 pint) Chicken stock
• 3 Tablespoons olive oil, for the sauce
• 1 Tablespoon soft dark brown sugar
• 1 Tablespoon corn flour
• 1 Tablespoon Soy sauce

Method:

Peel ginger and cut into thin matchsticks. Trim and diagonally slice the spring onions. Peel carrots and cut into matchsticks. Break broccoli into florets and half the baby corns.

Cut chicken into pieces.

Heat oil until almost smoking. Add the chicken and stir-fry for 7-8 minutes, or until golden. Transfer to a plate and keep warm.

Stir-fry the ginger, spring onions, carrot, broccoli and sweetcorn for about 3 minutes. Whisk together the sauce ingredients until smooth and well blended. Add to the pan, along with the chicken. Bring to boil and simmer for further 2 minutes, or until heated through.

Supplied by:
Mary Dawe
Community Worker, Eatsome, Health Promotion

www.eatsomegoodfood.org